The New Atkins Made Easy (45 page)

fine-tuning,
see
Phase 3

fish and seafood,
18
,
35
,
205

Chipotle Shrimp Salad,
270
–71

Cocktail Shrimp with Lemony Garlic Sauce,
290

Salmon Mushroom Chowder,
283
–84

Tilapia Patties on Baby Spinach,
263
–64

food labels,
32
,
33
,
34
,
55
,
70
,
74

foundation vegetables,
see
vegetables, foundation

Fritters, Zucchini Parmesan,
288
–89

fruit juices,
95
,
114
,
136
,
137

fruits,
173

berries,
111
–12,
123
,
128

fresh vs. dried,
155

packaged,
154

in Phase 2,
111
–12,
128

in Phase 3,
155
–56

garlic:

-Parmesan White Sauce,
268

Sauce, Lemony, Cocktail Shrimp with,
290

grains,
158
,
159

Green Bean and Chicken Skillet, Cheesy,
259
–60

Green Tea Slushie,
296

ham,
72

hunger,
20
,
96
,
97
,
130
,
131
,
170

ice cream,
216

inches, losing,
131
,
172

induction,
see
Phase 1

insulin,
6
,
19
,
93
,
297
,
299
,
302
,
304

journal,
26
,
29

juices,
95
,
114
,
136
,
137
,
160

kale:

Breakfast Casserole,
255
–56

Chips, Crispy,
287
–88

Marinated, and Grilled Chicken Salad,
271

Taco Soup,
280
–81

ketones,
298
,
301
,
305

kick-start,
see
Phase 1

kitchen, removing foods from,
31

legumes,
113
–14,
136
–37

lemon:

Crêpes,
294
–95

juice,
42
,
137
,
140
,
204
,
223
,
265
,
290
,
295

Tartar Sauce,
265

lifetime maintenance,
see
Phase 4

liver, fatty,
302
–3

lunch,
85
–86

recipes for,
258
–64

meals,
54
,
71
,
73
,
85
–86,
197
–216

breakfast,
see
breakfast

cook-once, eat-twice,
207

cost-cutting and,
205
–7

family and,
198
–200

low-carb alternatives to classic dishes,
211
–12

low-carb products for,
212
–14

mobile apps for,
209

no-cook,
201
–3

no-time-to-shop,
201

recipes for,
see
recipes

sauces for,
see
sauces

slow-cooker,
209

stir-fries,
208

time savers for,
204
–5

meals away from home,
see
dining out

meat,
18
,
35

see also
beef; pork

medications,
45
,
74
,
93

melons,
111
–12

menstrual periods,
93
,
96
,
143

metabolic syndrome (prediabetes),
4
,
105
,
299
–300

metabolism,
3
–4,
298
,
305

milk,
38
,
95
,
96
,
112
,
113
,
136
,
159

Mushroom Salmon Chowder,
283
–84

Net Carbs,
14
,
15
,
73
,
171
–72

in Phase 1,
54
–55,
58
,
95
,
100
,
101
,
103

in Phase 2,
108
–9,
128
,
144
,
145

in Phase 3,
170

in Phase 4,
185
,
187

neurological diseases,
304

nuts,
102
,
110
–11,
123

oils,
36
,
56
–57

ongoing weight loss,
see
Phase 1

OWL,
103

Osbourne, Sharon,
21
,
23

Pancakes, Zucchini-Pumpkin Spice,
251
–52

Panna Cotta, Devil's Food,
292

Phase 1 (Induction; Kick-Start),
12
–13

acceptable foods in,
35
–43

buddying up in,
94

carbs to avoid in,
60
–61

evaluating first week in,
72
–74

evaluating second week in,
92
–93

exercise in,
106
–7

fats in,
36
,
56
–58,
71

first week in,
53
–74

frequently asked questions about,
70
–72,
94
–96

Net Carbs in,
54
–55,
58
,
95

remaining in,
100
–107,
130

second week in,
79
–96

shopping list for Week 1,
66
–67

shopping list for Week 2,
92

snacks in,
87

steps for success in,
54
–55

symptoms in,
68
–69

transitioning to Phase 2 from,
100
,
102
–9,
130

vegetables in,
38
–39,
59

week-at-a-glance Week 1 meal plan,
61
–65

week-at-a-glance Week 2 meal plan,
87
–91

Phase 2 (Ongoing Weight Loss; Balancing),
13
,
128
–45

acceptable foods in,
110
–14,
143

advice for staying in control during,
115

alcoholic beverages in,
120
–21

evaluating first week in,
130
–31

exercise in,
106
–7,
123

finding personal carb balance during,
138
–39

frequently asked questions about,
122
–24,
143
–44

low-carb products in,
116

moving to second week of,
132

shopping list for,
120

snacks in,
137
–38

transitioning to,
100
,
102
–9,
130

transitioning to Phase 3 from,
144
–45

week-at-a-glance meal plan at 30 grams of net carbs,
132
–35

week-at-a-glance Week 1 meal plan,
117
–19

Week 3 and beyond in,
136
–37

weight loss slowdowns and plateaus in,
129
,
130
,
139
–41

what to expect in,
129
–30

Phase 3 (Pre-Maintenance; Fine-Tuning),
13
–14,
150
–74

acceptable foods in,
153
–59

exercise and,
168
–69

finding your own pace in,
159
–60

frequently asked questions about,
172
–73

fruit in,
155
–56

guidelines for,
152
–53

snacks in,
168

transitioning to,
144
–45

transitioning to Phase 4 from,
174

troubleshooting in,
170

vegetables in,
156
–57

week-at-a-glance meal plan at 50 grams of net carbs a day,
160
–61,
162
–63

week-at-a-glance meal plan at 60 grams of net carbs a day,
161
,
164
–65

week-at-a-glance meal plan at 70 grams of net carbs a day,
161
,
166
–67

what to expect in,
169
–70

Phase 4 (Lifetime Maintenance),
14
,
179
–90

acceptable foods in,
181
–82

appetite adjustment in,
183

advice for weight maintenance in,
182
–83

frequently asked questions about,
187
–89

transitioning to,
174

troubleshooting in,
186
–87

photos, before and after,
25
–26

Pizza, Deep-Dish Sausage and Cauliflower,
258
–59

plateau,
101
,
102
,
104
,
130
,
139
,
140
–41,
144
,
170

pork,
35
,
72

and Salsa Verde, Crockpot,
262
–63

portion control,
58
,
93

poultry,
18
,
35

see also
chicken; turkey

prediabetes (metabolic syndrome),
4
,
105
,
299
–300

pregnancy,
18

pre-maintenance,
see
Phase 3

prescription drugs,
45
,
74
,
93

prosciutto:

All-Season Caprese Salad with,
276
–77

melon with,
276

protein,
55
,
71
,
74

importance of,
10
–11

Pumpkin-Zucchini Spice Pancakes,
251
–52

recipes,
249
–96

breakfasts,
251
–57

cook's notes for,
249
–50

desserts,
291
–96

lunch or dinner dishes,
258
–64

main dish salads,
270
–77

sauces,
265
–69

snacks,
285
–90

soups, chowders, and chili,
278
–84

restaurant meals,
see
dining out

roll-ups,
86

salad dressings,
42

salads, recipes for,
270
–77

salad vegetables,
38
–39,
59
,
215

salt,
68
–69,
122
–23

sauces,
41
–42,
210
–11

recipes for,
265
–69

sausage:

Breakfast Casserole,
255
–56

and Cauliflower Pizza, Deep-Dish,
258
–59

seasonings,
40
–41

seeds,
102
,
110
–11,
123

serving sizes,
58
,
93

shopping,
31
,
44

food labels and,
32
,
33
,
34
,
55
,
70
,
74

for Phase 1,
66
–67

for Phase 2,
120

sleep,
19

Slow and Steady path,
xii
,
15
,
101
,
103
,
104
,
108
,
123
,
128
,
129

snacks,
54
,
71
,
73

for Phase 1,
87

for Phase 2,
137
–38

for Phase 3 and beyond,
168

pretzel and chip alternatives,
215
–16

recipes for,
285
–90

sodium (salt),
68
–69,
122
–23

soups, chowders, and chili, recipes for,
278
–84

Soy Sauce, Creamy Sweet,
267

spinach:

Baby, Tilapia Patties on,
263
–64

-Basil Soup with Bacon Bits, Creamy,
282
–83

stir-fry,
208

Asian Beef,
260
–61

stress,
19

success stories:

Charity W.,
46
–49

Gretchen M.,
174
–78

Heather H.,
124
–27

Joe Z.,
107
,
216
–20

Mike D.,
74
–78

Natalie L.,
107
,
190
–94

Patricia O.,
96
–99

Tori B.,
20
–24

Troy G.,
107
,
145
–49

sugar(s),
3
,
10
,
105
,
188

added,
6
,
8
,
10
,
33
,
34
,
35
,
40
,
41
,
42
,
60
,
84
,
105
,
108
,
110
,
111
,
113
,
116
,
122
,
152
,
154
,
173
,
184
,
185
,
188
,
201
,
204
,
205
,
210
,
214
,
216
,
226

aliases for,
70

in common foods,
122

effects on health,
8